Dr. Ian Smith Recommends 7 Foods for Bone Density as Vitamin D Lifts Calcium Absorption to 40%
Updated
Updated · TODAY · Jul 13
Dr. Ian Smith Recommends 7 Foods for Bone Density as Vitamin D Lifts Calcium Absorption to 40%
1 articles · Updated · TODAY · Jul 13
Summary
Seven foods — yogurt, milk, soy milk, cottage cheese, salmon, sardines and tofu — are Dr. Ian Smith’s top picks for protecting bone density, especially in midlife when bone loss accelerates.
Vitamin D is the key partner because it helps the gut absorb calcium: without enough vitamin D, the body absorbs only 10% to 15% of calcium, versus up to 40% with adequate levels.
About one-third of U.S. adults are vitamin D deficient, Smith said, making it a common mistake to increase calcium intake without also adding vitamin D-rich foods such as fatty fish and fortified milk.
Bone density peaks around age 30 and can start declining as early as the 20s, raising osteoporosis risk over time if bones are not consistently supported through diet.
Most adults should get 1,000 milligrams of calcium and 15 micrograms of vitamin D daily, while women over 50 and adults over 70 need 1,200 milligrams of calcium and older adults need 20 micrograms of vitamin D.